WEIGHT LOSS PILL TYPE: A naturally occurring chemical in the body found mainly in the liver, pancreas, and kidneys. It concentrates primarily in muscle, including the heart.

SOLD AS: Powder, capsules, tablets, wafers, gum.

BACKGROUND/RESEARCH: A lot of controlled studies indicate that taking 20 grams of creatine monohydrate daily for 5 to 6 days can enhance efficiency in inactive or mildly active people when they take part in high-intensity activities for instance sprinting and weight lifting. Nevertheless, creatine doesn’t help endurance and also promotes rather than hinders weight gain.

WHAT IS IT SUPPOSED TO DO: Research proposes that the key advantage of creatine supplementation is that it enhances the intensity, strength, and endurance of athletes by updating the creatine that is used up during exercise by the muscles. Although it also helps burn fat, creatine is used primarily by athletes who want to build lean muscle mass while losing body fat; hence at this time there is no net weight loss.

HOW TO TAKE IT: Specialists report probably the most advantage with regards to strength gains and fat burning comes when taking 5 grams 4 times a day for up to 6 days, then halting. In addition they suggest using creatine with at least 8 ounces of water, and drinking at least 64 ounces of water per day;

SIDE EFFECTS: Creatine frequently disrupts the body’s ability to sweat, so bloating is a typical problem. Regrettably, there are no dependable research on the long-term outcomes of creatine use. Anecdotal reviews have connected creatine use with renal failure, muscle cramps, and muscle strains.

PRECAUTIONS: Use creatine at your own risk and only under the supervision of a doctor: Stop taking the supplement if you experience muscle cramps, muscle spasms, pulls, or strains.